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Garden Fresh Vegetable Soup

This garden fresh vegetable soup is a great way to use up your produce. Simply combine the ingredients in one pot and simmer to bring out the flavors!
Author: Diabetic Foodie
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 4

Ingredients 

  • 2 tablespoons olive oil
  • ½ large onion, (chopped)
  • 3 cloves garlic, (minced)
  • 2 stalks celery, (diced)
  • ¼ teaspoon kosher salt
  • garlic pepper
  • 28 ounces crushed tomatoes
  • 3 cups low-sodium vegetable broth
  • 1 small head cauliflower, (separated into bite-sized florets)
  • 2 large carrots, (sliced)
  • 1 large red bell pepper, (chopped)
  • 2 yellow squash, (halved lengthwise, then sliced into half moons)
  • 4 stalks of kale, (stems removed and leaves finely chopped)
  • ½ cup fresh basil, (chopped)

Instructions

  • Heat the oil in a large pot over medium-high heat.
    2 tablespoons olive oil
  • Once the oil is hot, add the onion, garlic, and celery. Cook, stirring occasionally, until the onions begin to look translucent, about 5 minutes. Add salt and garlic pepper, then stir.
    ½ large onion, 3 cloves garlic, 2 stalks celery, ¼ teaspoon kosher salt, garlic pepper
  • Add the tomatoes and stock. Stir to incorporate well.
    28 ounces crushed tomatoes, 3 cups low-sodium vegetable broth
  • Add the cauliflower and carrots, bring the mixture to a boil, then reduce the heat and simmer for about 15 minutes, stirring occasionally.
    1 small head cauliflower, 2 large carrots
  • Add the bell pepper, squash, and kale. Bring the mixture back to a boil, reduce the heat, and simmer for another 10 minutes, stirring occasionally.
    1 large red bell pepper, 2 yellow squash, 4 stalks of kale
  • Cook until the vegetables are as soft as you like them, then spoon the soup into four bowls and garnish with fresh basil.
    ½ cup fresh basil

Notes

This recipe is for four servings of soup.
If you want softer vegetables, add 5 to 10 minutes to each stage of the simmering process.
For a thinner soup, add more stock.
If you're watching your sodium, reduce or eliminate the kosher salt. You can also use a low-sodium or homemade stock and fresh peeled tomatoes.
Leftovers can be stored covered in the refrigerator for 4-5 days.

Nutrition Info Per Serving

Nutrition Facts
Garden Fresh Vegetable Soup
Serving Size
 
1 bowl
Amount per Serving
Calories
202
% Daily Value*
Fat
 
9.7
g
15
%
Saturated Fat
 
1.4
g
7
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
1.6
g
Monounsaturated Fat
 
6
g
Cholesterol
 
0
mg
0
%
Sodium
 
423.2
mg
18
%
Potassium
 
1064
mg
30
%
Carbohydrates
 
26.4
g
9
%
Fiber
 
11.3
g
45
%
Sugar
 
13.4
g
15
%
Protein
 
7
g
14
%
Net carbs
 
15.1
g
* Percent Daily Values are based on a 2000 calorie diet.